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Different types of exercises on the pec deck machine

Technology has advanced so much in recent years that now, all exercise machines invented are designed for the purpose of multitasking. All of them come with a few different functions to compliment the first. Not to be left behind, the pec deck machine is just one of them in line, providing more functions than it was originally meant to. This makes it a very useful piece of exercise equipment in gyms today.

There are many different types of exercise in the pec deck machine. One of these exercises includes the Pec Deck flye. This was the main purpose the pec deck machine was invented. The Pec Deck machine was originally designed to target the muscle group areas in the chest. Generally, pec deck flye were a replacement to the conventional methods of building the pectoralis muscles. This exercise consist of the weightlifter seating on the pec deck machine with his back leaning against the back pad and his arms resting against the arms pads. His arms create a 90 degree with his upper arms parallel to the floor and his forearms vertically pointing upwards. This exercise when performed, primarily targets the chest area. In doing so, this builds a more defined chest for the weightlifter.

Reverse Pec Deck flye is another type of exercise which can be performed by using the Pec Deck machine.  This exercise targets the muscle groups in the back and shoulder more than the muscles in the chest.  The rhomboid and the mid-trapezius muscles are the large muscle area worked when performing this exercise. Reverse pec deck flye differs from the normal pec deck flye. Instead of having the back leaning against the back pad, in a reverse pec deck flye, the chest of the weightlifter is leaning against the back pad in a seated position. The arms in this position are parallel to the floor and the hands are used to hold the handle. Arms of the weightlifter should be in front of the weightlifter, in line with his vision, or a few inches off to his side, in the beginning position. You arms are pulled further away from the front to the back as much as possible. In a perfect position, the arms should be 20-30 degrees behind the back in the end position. Through out this motion, the elbows have to remain bent.

Another type of exercise which can be performed by using the pec deck machine is the Pec Deck one arm Rows. This exercise was created to beat and replace the conventional version of using dumbbells. In this exercise, the arms are the targeted muscle group. It works the muscles in the arms, giving it more strength and more defined physical look. This exercise is performed by having to face the pec deck machine in a standing position. The left/right arm is taken and the outer part of the left/right arm pad is gripped. The free hand is used to support the weightlifters body but placing it on the machine frame and the left/right foot of the weightlifter is lifted and placed on the seat for balance. The foot may only be needed for support if heavier weights are chosen in performing the exercise. The left/right arm on the arm pad is pulled towards the back as much as possible, feeling the strain in the back. This position is held for at least 2 seconds before going back to the start position. The weights should not touch the bottom to maintain the tension. The amount of desired sets are repeated. This same exercise can also target the upper back by just changing the position of the arm to a higher position in the arm pad.

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